High Protein Healthy Sheet Pan Scrambled Eggs for Breakfast Sandwiches

Looking for an effortless way to make sheet pan eggs for breakfast sandwiches? These baked eggs for breakfast sandwiches are packed with protein and perfect for meal prep. If you love egg sandwich breakfasts, this easy sheet pan eggs recipe will quickly become your go-to!

Why You’ll Love This Recipe

• Quick and Easy: No stovetop scrambling—just whisk, pour, and bake.
• Perfect for Meal Prep: Make ahead and store for a week of egg sandwich breakfasts.
• Customizable: Use whole eggs, egg whites, or add your favorite mix-ins.
• Healthy & High Protein: A nutritious way to start your day!

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Ingredients

• 12 large eggs (or a mix of eggs and sheet pan egg whites for breakfast sandwiches)
• ½ cup milk (dairy or non-dairy)
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon garlic powder (optional)
• ½ teaspoon onion powder (optional)
• 1 cup shredded cheese (cheddar, mozzarella, or feta)
• ½ cup diced bell peppers
• ½ cup diced onions
• ½ cup spinach, chopped
• Cooking spray or olive oil for greasing

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How to Make Sheet Pan Scrambled Eggs for Breakfast Sandwiches

Step 1: Preheat and Prep

Preheat your oven to 350°F (175°C). Grease a large sheet pan (approximately 9×13 inches) with cooking spray or olive oil.

Step 2: Whisk the Eggs

In a large bowl, whisk together eggs, milk, salt, pepper, garlic powder, and onion powder. Beat until fully combined and slightly frothy.

Step 3: Add Veggies and Cheese

Stir in the bell peppers, onions, spinach, and shredded cheese. Mix well to evenly distribute the ingredients.

Step 4: Bake the Eggs

Pour the egg mixture into the prepared sheet pan. Use a spatula to spread the mixture evenly.

Bake for 18-20 minutes, or until the eggs are fully set. Check by inserting a knife into the center—it should come out clean.

Step 5: Slice and Serve

Once baked, let the oven eggs for sandwiches cool slightly. Use a knife or pizza cutter to cut into squares.

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How to Make an Egg Sandwich Breakfast

Use these sheet pan scrambled eggs to build your perfect breakfast sandwich:

• Bread Options: English muffins, bagels, croissants, or whole wheat bread.
• Protein Additions: Turkey bacon, ham, sausage, or plant-based alternatives.
• Toppings: Avocado, tomato slices, spinach, or a drizzle of hot sauce.
• Cheese Options: Swiss, provolone, or pepper jack for extra flavor.

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Storage & Meal Prep Tips

• Refrigeration: Store baked eggs for breakfast sandwiches in an airtight container for up to 5 days.
• Freezing: Wrap individual squares in plastic wrap and freeze for up to 2 months.
• Reheating: Microwave for 30-40 seconds or warm in the oven at 325°F for a few minutes.

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Customizations & Variations

• Keto-Friendly: Skip the milk and use heavy cream for extra richness.
• Dairy-Free: Use almond milk and dairy-free cheese.
• High-Protein: Add cottage cheese to the egg mixture.
• Spicy Version: Mix in diced jalapeños or red pepper flakes.

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Nutrition Per Serving

• Serving Size: 1 egg square
• Calories: ~120
• Protein: ~10g
• Carbs: ~2g
• Fat: ~8g
• Fiber: ~1g

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How to Keep Sheet Pan Eggs from Sticking

To prevent sheet pan scrambled eggs from sticking, follow these steps:

• Grease the Pan Well: Use non-stick cooking spray, butter, or olive oil to coat the sheet pan evenly.
• Use Parchment Paper: Lining the pan with parchment paper prevents sticking and makes clean-up easier.
• Preheat the Pan: Pouring eggs into a preheated pan helps create a non-stick surface.
• Non-Stick Cookware: If possible, use a non-stick sheet pan or a silicone baking mat.
• Even Egg Mixture: Avoid overloading one section with too many toppings, which can cause eggs to stick in certain spots.

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How to Shape Eggs for Breakfast Sandwiches

To make eggs for breakfast sandwiches fit perfectly:

• Use a Sheet Pan: Bake eggs in a sheet pan breakfast and cut them into squares for sandwiches.
• Muffin Tin Method: Bake eggs in a greased muffin tin for a round shape that fits English muffins or bagels.
• Folding Method: Cook eggs in a non-stick pan and fold them into squares using a spatula.
• Egg Rings: Use metal or silicone egg rings to cook round eggs on a stovetop.
• Cut After Baking: If using a large pan, bake eggs and cut them into desired shapes using a biscuit cutter or knife.

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What Goes with Egg Sandwiches for Breakfast?

Pairing egg sandwich breakfast with complementary sides enhances the meal. Here are some great options:

• Fruit: Fresh berries, banana slices, or apple wedges add natural sweetness.
• Breakfast Potatoes: Crispy hash browns, home fries, or sweet potato cubes.
• Salad: A light side salad with arugula and a lemon vinaigrette.
• Greek Yogurt: A high-protein option with honey or nuts.
• Smoothies: A fruit and protein smoothie for a refreshing side.
• Oatmeal: A warm, fiber-rich side dish.

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What Goes Well with Eggs for Breakfast?

Eggs pair well with many breakfast foods. Some great options include:

• Toast: Whole grain, sourdough, or avocado toast.
• Cheese: Feta, cheddar, or mozzarella.
• Vegetables: Spinach, mushrooms, tomatoes, or bell peppers.
• Protein: Turkey bacon, sausage, or smoked salmon.
• Grains: Quinoa or brown rice for a hearty breakfast bowl.
• Beans: Black beans or chickpeas for extra protein.

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How Do You Cook Eggs in a Metal Pan Without Sticking Them?

To prevent eggs from sticking in a metal pan:

• Preheat the Pan: Let it heat over medium-low before adding eggs.
• Use Enough Fat: Butter, olive oil, or cooking spray helps prevent sticking.
• Low Heat Cooking: Cooking eggs on low heat prevents them from bonding to the pan.
• Non-Stick Alternative: Consider using a well-seasoned cast iron skillet or a non-stick pan for ease.
• Stirring Constantly: If making scrambled eggs, keep them moving with a spatula.

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How to Make Folded Eggs for Sandwiches

For egg sandwich breakfast, folded eggs provide a soft, fluffy texture:

• Whisk eggs well with a splash of milk and seasonings.
• Cook in a Non-Stick Pan over low heat until edges set.
• Gently Fold the eggs in half, then fold again into a square shape.
• Cover and Steam for a few seconds to finish cooking.
• Place on Bread and add toppings for a complete sandwich.

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What is the Best Way to Prepare Eggs for Breakfast?

There are several ways to prepare eggs for sheet pan breakfast or a quick meal:

• Scrambled: Fluffy eggs cooked with butter or oil.
• Baked: Sheet pan eggs for meal prep.
• Omelet: Folded eggs with cheese and vegetables.
• Poached: Cooked in simmering water for a runny yolk.
• Boiled: Hard or soft-boiled eggs for quick snacks.
• Fried: Sunny-side up, over-easy, or over-hard.

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How Does McDonald’s Make Their Eggs for McMuffins?

McDonald’s uses a steamed egg ring method:

• Fresh Eggs: They crack real eggs into circular metal rings.
• Steaming: The eggs cook in the ring with a lid on top to retain moisture.
• Perfect Round Shape: This makes eggs ideal for egg sandwich breakfast.
• Alternative: You can mimic this at home using egg rings and a stovetop.

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How Do You Make an Egg Sandwich Not Soggy?

To keep an egg sandwich breakfast from getting soggy:

• Toast the Bread: Lightly toasting helps prevent moisture absorption.
• Layer Ingredients Properly: Place cheese or leafy greens between eggs and bread.
• Avoid Watery Vegetables: Drain tomatoes or cucumbers before adding.
• Use Butter or Spread: Creates a barrier to keep bread from absorbing moisture.
• Serve Fresh: If meal prepping, assemble just before eating.

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How Do You Wrap a Breakfast Sandwich?

To store or travel with a sheet pan eggs for breakfast sandwiches:

• Use Parchment Paper: Wrap the sandwich tightly for freshness.
• Aluminum Foil: Keeps heat in if eating later.
• Plastic Wrap for Freezing: Prevents freezer burn.
• Store in an Airtight Container: Keeps sandwiches fresh for meal prep.

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Is It Healthy to Eat an Egg Sandwich Every Morning?

Egg sandwiches can be healthy if made with the right ingredients:

• Whole Grain Bread: Instead of white bread.
• Lean Protein: Turkey bacon or avocado for healthy fats.
• Vegetables: Add spinach, tomatoes, or peppers.
• Watch the Cheese: Use moderate amounts.
• Balance It: Pair with fruit or yogurt for a complete meal.

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What Methods Are Needed to Produce an Egg Sandwich?

To make a high-protein egg sandwich:

1. Cook the Eggs: Use a sheet pan egg bake for sandwiches or stovetop methods.
2. Choose a Bread: English muffins, bagels, or toast.
3. Add Protein: Turkey, ham, or plant-based alternatives.
4. Include Cheese and Veggies: Customize with toppings.
5. Assemble and Serve: Stack ingredients and enjoy!

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Is 2 Eggs OK for Breakfast?

Yes! Eating two eggs provides ~12g protein and healthy fats, making it a balanced meal.

• Weight Management: Keeps you full longer.
• Good for Muscle Growth: High-quality protein source.
• Heart Health: Consumed in moderation, eggs are beneficial.
• Balanced Diet: Pair with whole grains and veggies for variety.

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How Do You Dress Up Eggs for Breakfast?

Enhance sheet pan scrambled eggs for breakfast sandwiches with:

• Fresh Herbs: Chives, parsley, or basil.
• Cheese: Parmesan, feta, or cheddar.
• Spices: Paprika, cumin, or black pepper.
• Vegetables: Mushrooms, tomatoes, or bell peppers.
• Avocado: Adds creaminess and healthy fats.

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How Long to Boil Eggs?

For perfect boiled eggs:

• Soft-Boiled: 4-6 minutes
• Medium-Boiled: 7-9 minutes
• Hard-Boiled: 10-12 minutes

Cool immediately in ice water for easy peeling.

Final Thoughts

These sheet pan scrambled eggs for breakfast sandwiches make mornings effortless. Whether you meal prep or cook fresh, they’re a simple way to enjoy a sheet pan breakfast with minimal effort. Try them today and enjoy easy sheet pan eggs every morning!

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Have you tried this recipe? Let us know in the comments!